Top 6 Exercises For Neck Pain Among Office Workers.

Neck pain is one of the musculoskeletal disorders among adults.

According to research, the prevalence of neck pain in office employees are high and it can be caused by multiple factors, including aging, static posture for prolonged period, and being physically inactive.

If left untreated, neck pain will result in different complications such as stress, low sleep quality, anxiety and decrease quality of life.

It is important to take a break during working hours and do some simple stretching.

This is because they are effective in preventing occurrence of neck pain and reducing the symptoms for those who had neck pain.

1.Neck Retraction

While lying faceup or sitting down, bring head straight back, keeping your eyes on horizon. Then return to neutral.  Repeat for 3 times with 15s hold

2.Head Drop

Start in sitting position, retract neck and slowly move head up and backward as far as you can comfortably go. Return to neutral. Repeat for 3 times with 15s hold

3.Side Bend

Sit down, bring head into neck-retraction position, then gently guide right ear toward right shoulder with right hand. Stop when you feel stretch on left side of neck. Return to neutral. Repeat for 3 times with 15s hold on each side

4.Rotation

While sitting, bring head in neck-retraction position, then gently turn head diagonally to right side so your nose is over your shoulder. Return to neutral. Repeat for 3 times with 15s hold on each side.

5.Flexion

Sitting down, bring head into neck-retraction position. Clasp hand behind head and gently guide head down, bringing chin toward chest. Stop when you feel stretch in back of your neck. Repeat for 3 times with 15s hold.

6.Shoulder Blade Pull

While sitting, bend raised arm at 90 degree angles. Relax shoulders and neck. Keeping arsm and neck still, squeeze the msucle between shoulder blade, drawing shoulder blades closer to together. Return to neutral. Repeat for 3 times with 15s hold.

If you are suffering from neck pain or want to prevent from getting it, feel free to make appointment with one of our highly experienced Physiotherapists today!